I tell my patients that I don’t believe in diets when it comes to weight loss. Good food choices that will assist with a medically guided weight loss program are all you need. Shopping for healthy whole foods can be fun and rewarding, but it can also feel overwhelming. Here are 8 helpful tips that will help.
1. Shop the Perimeter
Most grocery stores place whole, fresh foods like fruits, vegetables, meats, and dairy around the edges or perimeter of the store. By sticking mostly to the outer sections, you'll focus on fresh, less-processed options. Fruits and vegetables that are in season tend to be fresher, more flavorful and often cheaper.
2. Choose Whole Grains
Look for options like brown rice, quinoa, oats, and whole-wheat products. Whole grains are less processed and retain more nutrients, fiber, and antioxidants, which are great for digestive health and keeping you fuller longer.
3. Read Labels
Not everything labeled "natural" or "healthy" is actually good for you. When buying packaged foods, check the ingredient list. Avoid products with added sugars, preservatives, and artificial ingredients. Look for whole-food ingredients that you recognize, like "whole oats"or "ground flaxseeds."
4. Stock Up on Lean Proteins
Lean proteins like chicken, turkey, fish, beans, and tofu are lower in unhealthy fats but still provide the protein your body needs. When buying meat, choose cuts that are labeled "grass-fed" or "free-range"when possible, as these tend to be healthier and more humane options.
5. Go for Healthy Fats
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are essential for your body. Oils like extra virgin olive oil or avocado oil are preferable to highly refined oils like canola and vegetable oil.
6. Choose Dairy or Alternatives Wisely
If you include dairy in your diet, choose minimally processed options like plain Greek yogurt and cheeses made from whole milk. Unsweetened almond or soy milk is also good. Watch out for added sugars and artificial ingredients in flavored or processed dairy products.
7. Avoid Processed Snacks
Steer clear of highly processed snacks like chips, candy, and cookies. Instead, look for whole-food alternatives like fresh fruit, raw nuts, and hummus with veggies. These snacks will be more nutritious and more satisfying.
8.. Plan Your Meals
Write out a meal plan for the week, focusing on the whole, nutritious ingredients, and make a list before heading to the store. This helps you stick to your budget and your health goals.
By following these simple shopping tips, you can easily fill your cart with whole, nutritious foods that will support your health and well-being. Planning ahead, focusing on fresh, seasonal produce, and choosing minimally processed items are key steps toward maintaining a balanced diet. Happy shopping!
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